Dumbbell Hang Clean and Jerk

Dumbbell Hang Clean And Jerk

Description

This exercise involves lifting a dumbbell from the ground to the shoulders, then pushing it overhead in a jerking motion. It is a full-body exercise that targets the shoulders, legs, and core.

Muscle Group

Equipment Required

Dumbbell Hang Clean and Jerk Instructions

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
  3. As you exhale, pull the dumbbells up towards your shoulders, keeping them close to your body.
  4. Once the dumbbells reach shoulder height, quickly drop into a squat position and then stand up explosively, using the momentum to press the dumbbells overhead.
  5. Lower the dumbbells back down to your shoulders and then drop back into a squat position.
  6. As you stand up again, use the momentum to push the dumbbells overhead once more.
  7. Lower the dumbbells back down to your shoulders and then stand up straight.
  8. Repeat for the desired number of reps.

Dumbbell Hang Clean and Jerk Form & Visual

Dumbbell Hang Clean and Jerk

Dumbbell Hang Clean and Jerk Benefits

  • Full body workout
  • Improves explosive power and strength
  • Targets multiple muscle groups including shoulders, back, legs, and core
  • Increases cardiovascular endurance
  • Improves coordination and balance
  • Can be modified for different fitness levels
  • Can be done with minimal equipment

Dumbbell Hang Clean and Jerk Muscles Worked

  • Deltoids
  • Trapezius
  • Rhomboids
  • Triceps
  • Biceps
  • Forearms
  • Quadriceps
  • Glutes
  • Hamstrings
  • Core muscles

Dumbbell Hang Clean and Jerk Variations & Alternatives